Mastering swimming slimming movements is the key. If you don't warm up well, you may pull a muscle. People who don't exercise regularly should pay attention to these points. Different people should arrange exercise time according to their living habits. It is said that life lies in exercise. Understand that mastering the swimming slimming action is the key, and act quickly!

Mastering swimming slimming movements is the key. 1 list swimming slimming movements as the key.

Swimming is a good way to lose weight, and summer is a good season for swimming. Does a mother who can't swim and wants to lose weight in the water only envy others? Now, mothers who can't swim can also go to the cool swimming pool and use this set of underwater weight-loss exercises to achieve the purpose of losing weight.

Hip rotation

Stand upright in the water, back against the wall of the pool, and hook the sink behind your hands. Stretch your left leg forward, raise it as high as possible, then swing to the left, then swing to the right, and return to its original position. Change your right leg, straighten it, and do the same thing. Do it repeatedly.

Jiatui

Lie on your back on the water, put your hand above your head and hook it to the pool. Put your legs together, then try to separate them, then put them together and cross them up and down. So close, separated, crossed and repeated.

jump

Standing in waist-deep water, hands akimbo, legs together. Jump forward every 60 cm, and then jump back to the original position.

squat

Stand in waist-deep water, inhale, squat, bend your left leg and straighten your right leg; Stand up and exhale. Change your leg and do it again. The movements are the same.

Knees

Lie on your back on the water, stretch your arms left and right, hook your hands in the sink and straighten your legs. Bend your knees at the same time, knee to chin, and then straighten. Do it repeatedly.

Pitch extension

Upright water, paddling with both hands; Lift your knees to your chest, then push forward so that your body lies on your back on the water; Continue to paddle with your hands, then lift your knees to your chest, then kick your legs back to make your body prone on the water. Do it repeatedly.

Draw water (from a well)

Holding the water badly, or bending over or leaning against the water, legs straight, knees together, ankles relaxed, tight but not stiff, legs alternately pumping water.

Women must pay attention to three points when swimming.

Swimming on an empty stomach affects appetite and digestive function. Therefore, you should replenish energy in time and eat something properly before swimming. If we don't eat, friends with poor physical fitness are prone to dizziness and fatigue when swimming. Swimming with a full stomach will also affect the digestive function, and it will also cause stomach cramps and even vomiting and abdominal pain.

Swimming in water can exercise the muscles of the whole body and consume a lot of physical strength. So insisting on swimming can help us lose weight, paddling with both arms, kicking with both legs at the same time, and all the muscles of the whole body participate in activities, which can promote the muscles of the whole body to get a good exercise.

Mastering swimming slimming movements is the key. 2 1. Warm up before swimming.

Swimming has many advantages, but it is necessary to do warm-up exercises before swimming. Although swimming can reduce the burden on the body, if you swim too fast and too hard, you will still be hurt! In order to avoid injury while swimming, remember to do warm-up exercises before going into the water.

First, stretch your arms and rotate your shoulder joints in the forward and backward directions respectively.

B keep your arms straight toward the top of your head, cross your fingers, press your arms up, and stretch your upper body left and right.

C, feet to the left and right, respectively, bend your knees leg press.

D, stretch one leg forward, bend your knees with the other leg, keep your forefoot off the ground, and follow the ground with your feet, then do leg press.

E, cross your hands and fingers, gently turn your wrist, and in the same way, touch your toes and turn your foot joints.

2. Water sports is not just swimming.

Even if you don't know how to own it, or find it difficult to swim, you can simply do some weight-loss exercises in the water, so you can also get the weight-loss effect of water.

First, walking in the water

Walking in water is a better way to lose weight. The resistance in water is relatively large. Walking in water can help us lose weight. If you like walking to lose weight, you might as well try it in the water. It will be much more interesting than on land! Because the buoyancy of water will reduce your gravity, even if your body hurts a little, you will feel much more comfortable walking in the water. The depth of the swimming pool should be at the height of the chest as much as possible. Just like walking, your back should be stretched upward. When walking, swing your arms back and forth, with your heels on the ground first, and stand firm at every step, so as not to make you fall down due to buoyancy.

B, aerobic exercise in water

Besides walking in the water, you can also do aerobic exercise in the water, which is healthier than doing it on land. There are often jumps in aerobics, but landing will make your body hit by the ground. Jumping too much may cause pain in your legs and feet, and even make you unstable and fall. But when jumping in the water, the buoyancy of the water will greatly slow down the impact on the body, slow down every movement and prolong the action time. With the help of the buoyancy of water, the burden on the body can also be reduced.

Don't forget to do the finishing exercise after exercise.

Just like warm-up exercises, we also need to do cold-body exercises after exercise, which is what we often call finishing activities. We can do some small exercises to relieve our physical condition after exercise. Although the physical burden brought by water sports is not great, all sports will make muscles and cardiopulmonary functions tense. Doing some weight-loss exercises at this time can repel fatigue factors and restore physical strength, so that the body can gradually adapt to it, and it will not feel very hard to do sports in the future.

You can stand on the wall with both hands, stretch your legs backwards and gently stretch your leg muscles. You can also lie on the ground, stretch your legs and arms forward, and then bend down to stretch your back muscles.

What is the correct posture of sit-ups? I believe many people think they understand. They think doing sit-ups is very simple and don't need to know too much knowledge. So when doing sit-ups, many people don't know the precautions of sit-ups. Can sit-ups reduce your stomach? Let's share with you the correct posture of sit-ups, which will help your weight loss plan.

Correct posture of sit-ups

When doing sit-ups, be sure to ensure the accuracy of posture to avoid injury when doing sit-ups. First of all, people should lie down and drop their center of gravity. The cushion is too soft, which easily makes the waist lose support and makes the lumbar spine uncomfortable. In addition, the movement will be deformed and the movement will not be in place, thus affecting the effect of exercise. The thickness of the cushion doesn't matter much. For example, the thickness of the floor mat in the gym is generally 2-3 cm, and the bed and sofa can be thicker or thinner, which does not affect the exercise.

If you do it at home, whether you are lying in bed or lying on the sofa, you can choose your favorite posture, which is more comfortable, but you should lift your feet, bend your knees 90 degrees and your hips 120 degrees to form a step shape. This is the correct starting posture. You should roll up your upper body when you do it, not lift it.

Many people have done sit-ups at school. Teachers often ask students to do sit-ups in class, but some students lift their waists. This is not correct. First of all, it is not the abdominal muscles that exercise, but the iliopsoas muscles. Secondly, that kind of practice puts a lot of pressure on the lumbar spine and is easy to cause injury. The correct way is to roll up the upper body to form an arc, but the waist is always attached to the mat, and at the same time, try to gather the head in the direction of the knee, so that the damage to the lumbar spine is less.

For beginners, sit-ups can be exhausted and do as much as you can. Beginners can be divided into several groups to do exercises, such as 2-3 groups, one group to do 10-20 exercises, rest 1 minute and then do the second group, and so on.

working methods

1. Starting posture: lying on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

2, action process: in the posture of keeping the calf down, try to roll the upper body forward, the body will not actually lift very high.

3. Breathing method: inhale when curling forward and exhale when falling back.

4. Precautions: When curling forward, the waist should sink, close to the bed or the ground, and the abdominal muscles should contract as much as possible.

5, feet: feet apart and hip width flat on the ground, be careful not to hook anything with your feet to stabilize your body, because this will reduce the training effect of abdominal muscles.

6, abdomen: pay attention to the feeling of abdominal muscle contraction. Keep the abdominal muscles contracting during the whole movement, so that you can exercise the transverse abdominis, which is a kind of fine muscle that spans the abdomen. Strong transverse abdominis muscles can help you get a tight abdominal shape.

7. Head: Keep your head and torso straight. If you turn your head to both sides, it will fatigue the neck muscles and increase the risk of injury. ) look ahead. If you keep your eyes on your knees during exercise, your head will lean forward too much.

8. Hands: Don't cross your hands behind your neck, otherwise it will easily pull your neck and cause discomfort. Put your empty fists behind your ears, or cross your hands on your chest.

9. Mouth: Just breathe normally. Exhale when you get up and inhale when you put it down. Exhale forcefully when you get up will affect the strength of your movements. Exhale slowly.

10, Shoulder: Many people are used to holding out their chests when doing movements. Although this can make the movement easier, it also increases the pressure on the upper back and neck and reduces the effect of abdominal muscle exercise. During exercise, we should try our best to make the chest close to the pelvis and always keep the shoulders and upper back naturally stretched.

1 1, lower back: the coccyx and lower back should always be in contact with the floor. If your lower back leaves the floor, you are not exercising your abdominal muscles alone.

The benefits of swimming

1, aerobic exercise to lose weight and be healthy

Swimming is an aerobic exercise with low intensity, which can make you progress steadily and burn fat for a longer time, so many people prefer swimming when losing weight. In addition to improving obesity, swimming is also suitable for preventing and treating symptoms such as hyperlipidemia and diabetes. Intake of a lot of oxygen can also enhance the function of the heart, lungs and blood vessels, and prevent heart disease and hypertension.

2, water temperature stimulates the skin

Generally speaking, the water temperature in a swimming pool or beach will be lower than the body temperature, so we will feel very cold after entering the pool. In fact, this cool stimulus can make capillaries contract, and the body will respond defensively to the drop in body temperature, thus generating energy, which will stimulate blood circulation and flow faster, thus promoting metabolism. However, it is worth noting that although this temperature difference can stimulate metabolism, it can't stay in water for a long time, otherwise it will exceed the upper limit of thermoregulation function, and the body temperature will drop sharply, making it difficult to recover. Swimming should be moderate!

3. Rare whole-body exercise

When swimming, the whole body feels the buoyancy of water, which reduces the burden on the body during exercise, so we won't feel too much burden when swimming. When we are paddling, our limbs stretch and contract alternately. Because the buoyancy of water lightens the burden on our body, we can easily complete the movement even if the movement range is large, so that even the deep muscles that are not active at ordinary times can be fully stretched. At the same time, swimming keeps us in a state of horizontal movement, which has a good effect on improving the blood circulation of the whole body!

4. The "burden reduction" effect of buoyancy

There is a big difference between exercising in water and exercising on land. It is a weightless experience, which can not only relax the body and mind, but also free the tense and stiff muscles, so that you don't feel tired when exercising.

5. Reduce blood sugar levels

In addition to eating more diet foods with low GI value, moderate exercise can actually lower blood sugar. Especially aerobic exercise in water can improve the efficiency of muscle exercise and insulin, and at the same time increase the consumption rate of sugar and energy. In other words, you don't need to go on a diet, you can effectively reduce your blood sugar level and save the utilization rate of insulin.